Recently (12.30), in an interview with a reporter from Xinhua News Agency, Director Zhang Wenhong of the National Medical Center for Infectious Diseases explained that some elderly people have recently been hospitalized due to COVID-19 infection: For vulnerable groups, the Omicron virus strain can still invade the lower respiratory tract at a certain proportion, and he used a very vivid sentence to describe it, "Omicron virus can bite people."
Image source: Xinhua News Agency
In this regard, Director Zhang said, "We cannot ignore this hazard, but we cannot be too afraid" and emphasized that " protein intake and nutritional enhancement are very important for the elderly, so that even if they are infected with new crown , they can have strong resistance ."
In fact, careful people will find that Director Zhang Wenhong emphasized the importance of protein intake in more than one interview with the media and recommended eating more high-quality protein. Protein is the material basis of life. Foods that meet the "high-quality protein" standard must meet two points at the same time: first, quantity, which means that the protein content is higher than other foods at the same weight; second, quality, which means that the protein's amino acid score must be high. In other words, it must be digested and absorbed by the human body at a high rate.
In daily life, what are the foods rich in “high-quality protein”? Below, I recommend 4 kinds of foods to everyone. They are all certified by scientific research and recognized as "high-quality protein" foods . In special times, don't skip protein.
1. Eggs
The protein content in eggs is as high as 13%, and the rate of digestion and absorption by the human body is as high as 98%. It is recognized as a high-quality protein food and is cheap. It can be said to be a cost-effective choice for supplementing protein.
[Recommended recipe: Fried eggs with pepper]
Ingredients preparation: 3 peppers, 1 egg, garlic, salt, light soy sauce, oyster sauce
1, wash the peppers, cut crosswise into small circles; crack the eggs into a bowl, add a little salt to break up; then cut some minced garlic;
2. Add oil to the hot pan. When the oil is hot, pour in the egg liquid. Fry over low heat until semi-solidified. Cut into small pieces and serve.
3. Heat oil in another pan, add minced garlic and stir-fry until fragrant. Add the peppers and continue to fry until the peppers are broken.
4. Pour in the eggs, stir-fry evenly, add 1 spoon of light soy sauce and 1 spoon of oyster sauce to the pot, stir well and serve.
2. Fish
The protein content in fish is as high as 15-22%. It contains a variety of essential amino acids for the human body, but the fat content is very low. It is easier to digest than livestock and poultry meat, and it is easy to eat without burden.
[Recommended recipe: tomato, basa, fish and tofu soup]
Ingredients to prepare: 1 slice of basa fish, 8 cherry tomatoes, 1 piece of old tofu, garlic, ginger, green onions, cooking wine, cornstarch, tomato paste, salt, Chicken essence
1. Wash the basa fish, dry the surface water with kitchen paper , cut it into small pieces, then put it in a bowl, add 1 spoon of cooking wine and 1 spoon of cornstarch, mix well and marinate for 30 minutes;
2. Rinse the cherry tomatoes and cut each into 4 pieces. Equal parts; cut the old tofu into small pieces, and then cut some minced garlic and onion;
3. Boil a pot of water, add pangasius fish after the water boils, then add a few slices of ginger, cook for 2 minutes, take it out and set aside;
4. Heat up another pot and add oil. Add the minced garlic and stir-fry until fragrant, add the cherry tomatoes, stir-fry until the juice comes out, add 1 spoon of tomato paste and stir well;
5. Pour an appropriate amount of hot water into the pot, add the tofu after the water boils, cook for another 3 minutes, add the pangasius and cook for 1 minute, then add an appropriate amount of salt and chicken essence to taste, sprinkle with chopped green onion, and it is ready to serve.
3. Beef
The protein content in lean beef is about 20%. The amino acid composition is closer to the nutrients needed by the human body than pork. It is also rich in minerals and B vitamins, making it the first choice for protein supplements.
[Recommended recipe: Stir-fried beef with double peppers]
Ingredients preparation: 1 small piece of lean beef, 1 green and red pepper, garlic, cooking wine, light soy sauce, cornstarch, Oyster sauce
1. Wash the beef and cut it into thin slices against the texture of the meat. Then add 1 spoon of cooking wine, 1 spoon of light soy sauce and 1 spoon of cornstarch. Mix well and marinate for 30 minutes;
2. Green and red. Wash the peppers, cut them in half, remove the pepper seeds, cut them diagonally into thin strips, and then cut some minced garlic;
3. Heat oil in the pan, add the minced garlic and stir-fry until fragrant, add the peppers first, and stir-fry over high heat until the peppers are broken;
4. Set the peppers in the pot aside, then pour in the beef, continue to stir-fry over high heat until the beef changes color, then mix the peppers and beef together, stir-fry for 1 minute, add 1 spoon of light soy sauce and 1 spoon of oyster sauce to the pot, stir well and serve.
4. Tofu
Among these four high-quality protein foods, the first three are animal proteins, while the protein contained in tofu is plant protein. The protein content in tofu can usually reach more than 10%, which can effectively supplement the body's protein .
[Recommended recipe: Grilled tofu with garlic sprouts]
Ingredients preparation: 1 large piece of tofu, 3 garlic sprouts, garlic, bean paste
1, wash the tofu and cut into small pieces; wash the garlic sprouts and cut them diagonally into small sections; cut some minced garlic and set aside;
2. Add oil to the hot pot, first add tofu, and fry slowly over low heat until both sides of the tofu turn golden;
3. Add minced garlic and 1 tablespoon of bean paste, stir-fry gently until it turns color, then add 2 tablespoons of water to the pot;
4. Cover the pot and simmer for 2 minutes, then add garlic sprouts, turn to high heat and stir-fry until raw.
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